A Top 40 Weightlifting Blog

Monday, September 29, 2008

Jogging and Swim Practice

This morning I dragged my sorry self out of bed at 0500hrs to go jogging. I was able to manage a fair bit farther than I did last week and it took me ~12minutes. It's pleasing to see progress in something I completely suck at.
After work I attended my first swim practice. I volunteered to coach the local swim team. This is something I've wanted to do for a while now. Now I have a great excuse to get back in the pool.


Wednesday, September 24, 2008

*I Passed!!!*

Another PT test has come and gone and I passed again. For those who aren't familiar with this particular PT test I'll fill you in.

1. Start with pulse and blood pressure. If either are too high the staff won't let you participate.

2. 20 meter shuttle run. It's similar to "lines" that basketball or volleyball players do for cardio training. The one difference is it gets faster every minute. At over 35 years old I have to make it to 5 minutes.

3. Grip strength. They use a hand dynamometer to measure a total of both hands. I had to get over 75. I did that with just my left hand.

4. Push Ups. Do them till you drop or stop. I had to do 14. I did 20.

5. Sit Ups. You have 1 minute to do as many sit ups as possible. You can stop but you only have a minute. I had to do 17. I did 20.

These numbers I'm listing are for a "PASS". There is an "EXEMPT" standard but I never do well enough on my run, requiring 8 minutes. Any way I passed and that's it till next year.

Now, where did I put that bar and plates?

Friday, September 19, 2008

Training This Week

Not too complicated this week. Just a lot of everything I prefer not to do.

Monday - Jogging @ 0500hrs 8 minutes, lines for 1.75 minutes

Wednesday - Jogging @ 0500hrs 8 minutes, lines for 2 minutes

Thursday - Cycling @ 0600hrs 20 minutes, @ 1500hrs 20 minutes

Friday - Jogging @ 0500hrs 10 minutes, lines for 2.75 minutes

I sure hope this all pays off. Yesterday I volunteered as a coach for the local swim team. It brought to light that I do enjoy swimming and that may be a beet way to slim down.


Thursday, September 11, 2008

Keeping active

This week has been really great! Here's how training has gone.

Monday - Morning jog aprox 2.5km. Cycle to work and back 14km/40min total.

Tuesday - Cycle to work and back 14km/40 min total.

Wednesday - Weights

Squats - 135lbs/12 reps, 225lbs/6 reps, 315lbs/4 reps, 405lbs/1 rep, 315lbs/4 reps.
Bench Press (narrowish grip) - 135lbs/20 reps, 225lbs/8 reps, 275lbs/4 reps, 295lbs/2 reps, 135lbs/20 reps.
Hammer Curls (lbs per dumbbell alt) - 45lbs/12 reps, 55lbs/12 reps, 65lbs/12 reps.
Dumbbell Side Laterals - 25lbs/12 reps, 30lbs/12 reps.

I've decided to take Thursday off and I'll be jogging / walking again Friday.


Wednesday, September 03, 2008

A Great Training Day

Yesterday I got back on the bike and cycled to and from work. This morning I woke up early (0500) and went for a jog. This time there was no walking. I jogged for a bit over 10 minutes. Not too bad for a guy who weighs over 300lbs. Then after work I went to the weight room and it went something like this.

Squats - 135lbs/12 reps, 225lbs/6 reps, 315lbs/3 reps, 365lbs/2 reps.
Bench Press - 135lbs/12 reps, 225lbs/6 reps, 275lbs/4 reps.
Flat Bench Flys - 45lbs/8 reps, 60lbs/8 reps.
Lat Pull Downs - 180lbs/8 reps, 180lbs/8 reps.

Obviously the jogging is getting easier. I'm scheduled to do my PT test at the end of the month. I don't think it's going to be a problem. I'll continue jogging every few days and cycling to work when it doesn't rain. I feel much better than a month ago.


Monday, September 01, 2008

Birthday Boy

It's my Birthday today and things have never been better. I don't have my gym built yet but everything is very sweet indeed.